Iingcali zenzululwazi zikholelwa ukuba ngaphezu kwe-60% yesimo senhliziyo yethu kuxhomekeke kwindlela yethu yobomi. Abantu banamhlanje baqala ukuhamba ngaphantsi, banamathuba amaninzi okuphucula ubomi babo. Iikhomputha, iifowuni zekhaya eziqhelekileyo, kunye ne-TV-remotes - yonke into idalwe ukuze kuphile ibe yinto elula, kwaye iinzame zale nto zifunwa ngaphantsi. Abantwana banamhlanje abasadlala kwisitrato - sele "bepholile". Bachitha lonke ixesha labo bexesha elikhululekileyo bedlala imidlalo yekhompyutheni, bahambise encinane baze badle ukutya kwe-carcinogen - iimveliso ezigqityiweyo, ii-chips kunye ne-cola. Ngenxa yoko sele i-5% yabaselula inengxaki ngentliziyo! Kodwa kungekhona nje kuphela le nto ibangela ukuhlaselwa kwentliziyo okanye ezinye izifo zesimo senhliziyo. Kukho ezinye ezinokuthi zithinte kwaye zifanele zichatshazelwe. Yiloo nto onokuyenza ukuze ungaguli.
Musa ukulibala ngesidlo sasekuseni
Njengoko uphando lwezenzululwazi lubungqina, abantu abangenasidlo sakusasa ekuseni banomgangatho ophakamileyo we "LDL" ye-cholesterol ye-LDL. Ngoko zama ukuvusa kwangaphambili kunokuqhelekileyo ukuba ube ne-snack ngaphambi kokuba ushiye umsebenzi. Ukuba le ndlela uzama ukulandela ukutya - akunanto nto! Ekuseni, ungadla nantoni na, awuyi kuphila. Umzimba ulawula ukwenza yonke into ibe yindlela yamandla acocekileyo, ngakumbi ukuba ngemini usebenza.
Musa ukutshaya!
I-Nicotine yintshaba enkulu yemithambo yegazi kunye nentliziyo. Iingcali zenzululwazi zibonakaliswe ukuba ukutshaya abantu kusemngciphekweni we-myocardial infarction ngamaxesha amaninzi ngaphezu kwabangabhemi. Kwiminyaka emibini, njengoko uyeka ukutshaya, umngcipheko wokuhlaselwa kwentliziyo uncitshiswe ngesiqingatha, kwaye kwiminyaka eyi-10 kuya kulingana nobungozi babantu abangazange bavume. Ngoko ke, ukuba awuzange uyeke ukutshaya, yenza njalo. Ukucinga okuphumayo kwi-cigarettes akufanelekanga ukunciphisa kakhulu ubomi bakho.
Yidla ininzi yentlanzi
Yidla iintlanzi ubuncinane kabini ngeveki, kuba kusemgangathweni kunye nebhotela, isibindi, amaqanda kunye nobisi ngumthombo ocebileyo we-vitamin D. Oososayensi baye bafumanisa ngokukhawuleza ukuba ukungabikho kwala mavithamini emzimbeni kunceda ekuphuhlisweni kwentliziyo. Kumele ifakwe kwisondlo. I-vitamin D isisityebi seentlanzi ezininzi, njenge-mackerel, i-herring kunye ne-salmon. Unokuthabatha ioli yeentlanzi ezongezelelweyo kwiifomsile. Abantwana abaneminyaka engaphantsi kweminyaka eyi-10 bodwa babalulekile.
Lahla ubukhulu obunzima
Oku kubaluleke kakhulu, kuba nganye ngeeklogram eyongezelelweyo intliziyo yokubetha isantya iyanda. Umthwalo kuwo uyanda, okuchaphazela kakhulu impilo yonke. Kungcono ukuthabatha ukutya okuphantsi kweekhalori, ucebile kwimifuno, iziqhamo kunye nezityalo. Khumbula ukuba into ebalulekileyo kukuba uqaphele iilekese kunye nemveliso equkethe amafutha ezilwanyana. Ungalibali ukuba ukulahlekelwa isisindo ngokukhawuleza (ngaphezu kwe-2 kg ngenyanga) kuwonakalisa intliziyo, kunye nokufumana ubunzima obukhulu. Qaphela ukutya okufanelekileyo kwaye ulahle ama-pounds angaphezulu.
Ukunciphisa izinga lokucindezeleka
Ukuba uhlala uxinzelelo kunye noxinzelelo, umzimba wakho uvelisa inani elongezelelweyo le-adrenaline kunye ne-cortisol. Ezi zinto zithintela intliziyo - iqala ukusebenza ngokukhawuleza, isingqimba sayo siphukile. Ngoko zize uncede! Ukuphelisa uxinzelelo olungadingekile uze uzame ukuthatha izinto ngokulula. Funda ukuphumla. Ukuba uzizwa ukhathele - uhlawule, uphazamise kwiingxaki, phumula. Zama i-yoga okanye ucamngce. Iingcali zichaza ukuba akukho ndlela efanelekileyo yokwenza izibilini kunye nokuxhasa intliziyo.
Hambisa!
Akuyimfuneko ukubandakanya kwimidlalo yezobugcisa, ukuzithuthuzela kwiimpawu okanye ukugijima ngokusa kusasa ngaphambi kokuba uphelelwe yipulse yakho. Ngokuchaseneyo - konke oku kunokukulimaza. Ndikholelwe, akukho phantsi abantu abanempilo phakathi kwezemidlalo. Ukuzivocavoca rhoqo, kuya kukunceda ugcine intliziyo kunye nemithambo yegazi. Ukuhamba ngeeyure zemihla ngemihla, ukubhukuda okanye ukuhamba ngebhayisikili yindlela efanelekileyo yokuthatha ixesha lakho lokukhulula. Konke oku kuncedisa ekupheliseni i-cholesterol "embi" ye-cholesterol (LDL) emzimbeni, ukuphakamisa izinga "elihle" (HDL). Ngaphezu koko, kunye nomsebenzi oqhelekileyo, awuyi kuba neengozi yokuxinzeleleka kwengozi - eyona nto ibangela izifo zenhliziyo.
Yiya kwidokotela wamazinyo
Oku akuyi kusindisa kuphela ukumamatheka kwakho okwexesha elide, kodwa kuya kunceda intliziyo yakho. Ucela, yintoni umnxibelelwano phakathi kwentliziyo ephilileyo, izitya ezicocekileyo kunye namazinyo ahlambulukileyo? Kuyavela, eyona nto ichanekileyo. Kuye kwabonakala ukuba abafazi abaphethwe zizifo ze-periodontal banokuthi bafumane ubunzima besifo senhliziyo yesisu kunabasetyhini abanamazinyo asempilweni. Qinisekisa, ubuncinane kabini ngonyaka, u tyelele udokotela wamazinyo. Ukongezelela, kusekufanelekile ukwenza, nangona intliziyo yakho inempilo.
Phuza ioli yeoli
Iingcali zenzululwazi ziye zabala ukuba ukutya nje iigremu ezimbalwa zeoli ezinomhlaza ngosuku kunciphisa i-cholesterol ngama-10 ekhulwini. Ngaloo nto, umngcipheko wesifo senhliziyo uphantse phantse! Thatha i-oyile yeoli yeoli (inika umphumo omhle) weoli ngomhla - ngexesha elifanayo kuya kuphucula ukugaya.
Musa ukulibala malunga nohlaza
Isipinashi, i-sorrel, i-lettuce yindlela efanelekileyo yokukhusela i-homocysteine-i-amino acid enobudlova, eyenziwa emzimbeni wakho phantsi kweemeko ezithile. Yakhiwe ukuba udla inyama eninzi, uphuze iikomityi zekhofi ngosuku kwaye utshaye ugwayi. Kwaye inqanaba eliphezulu (ngaphezu kwe-10 umolitha ngeyure legazi) liyingozi entliziyweni njengezinga le "cholesterol" embi (LDL).
Funda izibongo
Iingcali zenzululwazi ziye zafumanisa ukuba izibongo zokufunda zilawula ukuphefumla, ziphelisa i-cardiac arrhythmia, igcina impilo ye-vascular. Intliziyo iyabetha ngokukhawuleza, kwisigqi se-syllable yevesi. Nangona kunjalo, esi siphumo senzeka xa ukufunda kuqhubeka ubuncinane imizuzu engama-30. Yaye ufunde izibongo ngokubhetele ngokuzenzekelayo ukulawula ukuphefumula. Ukuphulaphula iingqungquthela kubalulekile, ngakumbi kubantwana.
Uphando olubalulekileyo
Inhliziyo ifana ne-car car luxury - idinga ukuhlaziya rhoqo. Nanku uvavanyo oluya kuvumela ukuxilongwa ngexesha elifanelekileyo kunye nokunyanga ngempumelelo iingxaki zentliziyo.
I-cholesterol level - hlola njalo ngonyaka. Ngokukodwa ukuqinisa ulawulo olulandela emva kweminyaka engama-40. Izinga layo legazi akufanele lidlule kwi-200 mg%. Ngelo xesha, inqanaba eliphezulu le "cholesterol" alikho ngaphezu kwe-135 mg%, kwaye "inhle" - ingaphantsi kwama-35 mg%.
Uxinzelelo lwe-Arterial - lunganisa ubuncinane kabini ngonyaka. Uxinzelelo oluphezulu lwegazi (ngaphezulu kwe-140/90 mmHg) luyingozi entliziyweni. Kwimeko enjalo, kufuneka isebenze kwimimoya eqinisiweyo kwaye, ngokufanelekileyo, ukusebenza kwayo kubi kakhulu.
I-Electrocardiogram (ECG) - qhubeka uyenza kanye ngonyaka. Olu vavanyo lwenziwa ngokukhawuleza kwaye luvumela ukubonakalisa ukungcoliswa okungavamile kwe-myocardium.
Uvavanyo lwe-CRP - kwizigulane ezisengozini ye-atherosclerosis, olu vavanyo luyimfuneko. Olu luhlalutyo lweprotheyini esebenzayo yeC. Amanqanaba egazi aphakamileyo abonisa ukuvuvukala kwemithambo ye-coronary, ekhokelela engozini yokuhlaselwa yintliziyo.